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vegetable

bandhakobi.

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Recipes with bandhakobi + Add to pantry

SERVING

CALORIES

PROTEIN

1.3g

CARBS

5.8g

FAT

0.10g

FIBER

2.5g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories25kcal—

Protein1.3g3%

Carbohydrates5.8g2%

Fiber2.5g9%

Sugar3.2g6%

Total fat0.10g0%

Saturated fat0.01g0%

Trans fat0g—

Cholesterol0mg0%

Water92.2g—

MINERALS

Sodium18mg1%

Potassium170mg4%

Calcium40mg3%

Iron0.47mg3%

Magnesium12mg3%

Phosphorus26mg2%

Zinc0.18mg2%

Copper0.02mg2%

Manganese0.16mg7%

Selenium0.30µg1%

VITAMINS

Vitamin A5.0µg1%

Vitamin C36.6mg41%

Vitamin D0µg0%

Vitamin E0.15mg1%

Vitamin K76µg63%

Thiamin (B1)0.06mg5%

Riboflavin (B2)0.04mg3%

Niacin (B3)0.23mg1%

Pantothenic acid (B5)0.21mg4%

Vitamin B60.12mg7%

Folate (B9)43µg11%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup100g

HEALTH BENEFITS

Why eat it.

✓Rich in Vitamin K, crucial for blood clotting and bone health, and Vitamin C, a powerful antioxidant that supports the immune system.
✓Contains sulforaphane, a compound with potential anti-cancer properties and anti-inflammatory effects.
✓High in insoluble fiber, which promotes regular bowel movements and supports digestive health.
✓Packed with antioxidants, such as anthocyanins in red cabbage, which help protect the body from oxidative stress.

COOKING TIPS

In the kitchen.

1To retain a crisp texture and avoid a strong sulfurous smell, avoid overcooking. Quick methods like stir-frying, steaming, or sautéing are ideal.
2For salads and slaws, shred the cabbage finely and let it sit with salt or dressing for about 15-20 minutes to soften the leaves and make them more tender.
3The large outer leaves are excellent for use as wraps or for making stuffed cabbage rolls. Blanch them briefly in boiling water to make them pliable before filling.
4Cabbage pairs well with acidic ingredients like vinegar or lemon juice, which can brighten its flavor and, in the case of red cabbage, help preserve its vibrant color during cooking.

STORAGE

Keep it fresh.

Store a whole, unwashed head of cabbage in the crisper drawer of your refrigerator, where it can last for several weeks up to two months.
Once cut, wrap the remaining cabbage tightly in plastic wrap or store it in an airtight container in the refrigerator and use within 2-3 days to maintain freshness and nutrient content.

FAQ

Frequently asked questions.

Is bandhakobi healthy?

Yes, bandhakobi (cabbage) is very healthy. It is low in calories but high in essential nutrients like Vitamin K for bone health and Vitamin C for immune support. It also contains sulforaphane, which has potential anti-cancer and anti-inflammatory properties.

Is bandhakobi good for weight loss?

Bandhakobi is an excellent food for weight loss because it contains only 25 calories per 100g and is virtually fat-free. Its high fiber content helps you feel full longer, which can reduce overall calorie intake throughout the day.

Is bandhakobi keto-friendly?

Yes, bandhakobi is keto-friendly. With only 5.8g of total carbohydrates per 100g and a significant portion of that being fiber, it has a low net carb count that fits well within a ketogenic or low-carb diet.

Can I eat bandhakobi raw?

Yes, bandhakobi can be eaten raw and is commonly used in salads, coleslaws, and as a crunchy topping. Eating it raw preserves its high Vitamin C content, which can be partially lost during the cooking process.

What are the main health benefits of bandhakobi?

The main benefits include improved digestion due to high insoluble fiber, better heart health from antioxidants, and stronger bones thanks to Vitamin K. It also contains anthocyanins (especially in red varieties) that protect against oxidative stress.

How do you store bandhakobi to keep it fresh?

Store a whole head of bandhakobi in the crisper drawer of your refrigerator, ideally in a perforated plastic bag. It can stay fresh for up to two weeks. Once cut, wrap the remaining portion tightly in plastic wrap and use it within 2-3 days.

What does bandhakobi taste like?

Raw bandhakobi has a mild, slightly peppery, and crunchy profile. When cooked, it becomes sweeter and softer. If overcooked, it can develop a strong, sulfurous smell and taste, so brief cooking is often preferred.

Is bandhakobi vegan and gluten-free?

Yes, bandhakobi is a natural vegetable and is 100% vegan and gluten-free. It is a versatile ingredient for those with dietary restrictions and can even be used as a gluten-free substitute for wraps or noodles.

How do you know if bandhakobi has gone bad?

Fresh bandhakobi should be firm and heavy for its size with crisp leaves. If the leaves become limp, slimy, or develop dark brown or black spots, or if the vegetable emits a strong, unpleasant odor, it has likely spoiled.

What is the best way to cook bandhakobi to retain nutrients?

To retain the most nutrients, avoid boiling bandhakobi for long periods. Instead, try steaming, sautéing, or stir-frying it quickly. These methods preserve the Vitamin C and sulforaphane content while maintaining a pleasant texture.

RECIPES